Ok, so I have to start by pointing out that yes this recipe contains peanut butter and peanuts are not paleo. Doh! The only reason I used peanut butter for this recipe was because the bars were for Mr Noodlechips and he’s not 100% Paleo. But the good thing is, you don’t have to use peanut butter you can use any kind of nut butter, however ideally you want to use the crunchy kind as it will give a nice crunchy texture. If you wanted to take it one step further and make these bars nut free then you can use tahini and seeds in place of the nut butter and nuts. Secondly this recipe uses tigernut flour which can sometimes be difficult to get hold of but its super easy to make your own; What’s more (see below), homemade is waaaaay less in carbs and no waste as you can make milk with the nuts at the same time – whoop!
If you want to make these bars with homemade tigernut flour you will need to check out Martina’s post here on tigernut milk as the left over pulp is dried out then blended to make flour. Alternatively you can use ready made tigernut flour (but it’ll be much higher in carbs) or failing that use almond flour or any other kind of nut flour – this recipe really is that versatile.
Also I should point out that tigernuts (also know as ‘Chuffa nuts’) are NOT actually nuts. Nope they are actually a vegetable, a tuber (like a potato) so they are a good thing to have on hand for nut free paleo baking. They are grain free, gluten free and dairy free, are naturally high in resistant starch and are pre-biotic. If that’s not enough to convince you then I should add that they are anti- inflammatory are high in vitamin E (so good for the skin) and gut friendly (yay!). For those wanting to buy tigernuts there are two kinds – peeled and unpeeled. I used unpeeled but it really doesn’t make much difference.
Places to buy
I purchased my tigernuts from a little farm shop but they are branded as ‘Goodness Foods’so I have included the link for the company here. Other places to buy are The Tigernut Company which I would recommend as they are gluten free (their factory doesn’t handle any gluten ingredients) and they also sell tigernut milk and flour. There is also the Ludlow Nut Company but they also sell grains, cereals and nuts so it might not be the best choice for celiacs or those super sensitive to gluten.
I have tagged this recipe as ‘nut free’ as it can easily be made using seeds/ seed butter – simply swap the nut butter etc, for the same amount of tahini/ seed butter and if you cant find tigernut flour use seeds ground down into a flour. For the egg white powder, I used Bulk Powders UK but you could swap for any kind of protein powder, just make sure it doesn’t have any added sugars or nasties! I should also point out that they can be made vegan too, just sub the egg white powder for a vegan friendly protein powder like hemp or pea.
Finally I am including the macros for the bars made with peanut butter, almond butter and (nut free) tahini; All are based on making 8 bars.
Almond butter, tigernut flour and flaked almonds
Total Carbs 9.5g
Net Carbs 5g
Peanut butter (chunky unsweetened), tigernut flour and flaked almonds
Total Carbs 9.4g
Net Carbs 5.7g
Nut Free – Tahini, tigernut flour and sunflower seeds
Total Carbs 9.9g
Net Carbs 5.8g
Print Recipe Crunchy Peanut Butter Protein Bars
These peanut butter protein bars are so versatile they can be tweaked to suit your diet or particular food intolerance's. They are perfect for a post work out snack or as breakfast in the morning. They are moist, chewy, super filling and the nuts (seeds) give it a great texture.
In a bowl weigh out the dry ingredients except for the flaked nuts (or seeds if nut free) e.g. The tigernut flour, coconut flour, egg white powder, cacao powder and powdered erythritol. Mix until they are all combined.
In a second bowl melt the coconut oil (either in a bowl over a saucepan of hot water or in the microwave), add the peanut butter, coconut milk, liquid stevia and stir to combine.
Add the bowl of mixed dry ingredients into the liquid mix then sprinkle the flaked almonds (or seeds) on top and stir to combine. This make take some elbow grease as the mixture will become stiff and dough like.
Once fully combined press the mixture into a (parchment) lined baking tray or a silicon tray (I used a silicon tray).
Place in the freezer for about 30 minutes or the fridge for 1 hour to harden.
Once stiff, cut the block into 8 equal bars (or more if you wish - just remember the macros will be less). Transfer to a airtight container and keep in the fridge for up to 7 days - Enjoy!